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The Physio Concepts, Sydney (2026)

11/04/2026

Back Pain
https://youtu.be/XIsLhYvcztY

05/04/2026

The American Heart Association (AHA) provides widely accepted guidelines for cardiovascular (aerobic) fitness training in adults.

recommendations:

⸻

🫀 AHA Cardiovascular Fitness Guidelines for Adults

1. Recommended Weekly Activity

Adults should aim for either:
• 150 minutes/week of moderate-intensity aerobic activity
(e.g., brisk walking, cycling at a casual pace)
OR
• 75 minutes/week of vigorous-intensity aerobic activity
(e.g., running, swimming laps)

👉 You can also combine moderate + vigorous activity.

2. Frequency
• Spread activity across at least 3–5 days per week
• Avoid long periods of inactivity

3. Duration per Session
• Moderate intensity: 30 minutes/day, 5 days/week
• Vigorous intensity: 25 minutes/day, 3 days/week
• Sessions can be broken into ≥10-minute chunks,

4. Intensity Levels

AHA defines intensity using effort and heart rate:

🟢Moderate Intensity
• You can talk, but not sing
• ~50–70% of max heart rate
• Examples: brisk walking, light cycling

🔴 Vigorous Intensity
• Talking is difficult
• ~70–85% of max heart rate
• Examples: jogging, fast cycling

5. Target Heart Rate (General Guide)
• Estimate max HR = 220 − age
• Moderate zone: 50–70% of max HR
• Vigorous zone: 70–85% of max HR

6. Types of Aerobic Activities
• Walking or jogging
• Cycling
• Swimming
• Dancing
• Rowing
• Group fitness classes

7. Additional Recommendations
• Add muscle-strengthening activities at least 2 days/week
• Reduce sedentary time (e.g., long sitting periods)
• Gradually increase intensity if you’re a beginner

⚠️ Safety Tips
• Start slow if you’re new or returning after a break
• Consult a doctor if you have conditions like:
• heart disease
• hypertension
• diabetes

Protip:

Add strength training 2days per week.